Back Movement with Mobilization

Instructions

Place a foam roller on the floor perpendicular to your spine.
Sit in front of the foam roller and lower yourself onto your back.
Bend your knees and place your feet flat on the floor.
Support your head with your hands, or cross your arms over your chest.
Lightly engage your core and keep your hips grounded.
Start with your upper back gently draped over the foam roller.
Slowly extend backward over the roller by opening through your chest.
Pause briefly in the extended position.
Return to the starting position by bringing your rib cage back over the foam roller.
Repeat for different segments.

Common Compensations

Do not arch mostly through your low back instead of extending through your upper back.
Do not pull hard on your head or neck with your hands.
Do not let your hips lift off the floor unless the exercise specifically calls for it.
Do not roll so far that you feel pinching or loss of control.
Do not rush the extension or return.
Do not hold your breath.

Extra Info

You should feel this mostly through the upper back and chest.
You may also feel a gentle stretch through the front of the shoulders and rib cage.
This is usually meant to improve thoracic extension mobility rather than create a big backbend.
Using a smaller range of motion is completely okay if that helps you avoid compensating through the low back or neck.
You should not feel sharp pain, pinching, numbness, or tingling in your back, neck, or shoulders.